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Biceps Curl / Triceps Extension (CI-BT)
Biceps Curl
Muscles Used: Biceps
Setup: Adjust the handles to the forward position. Adjust the seat height so the backs of the arms rest fully on the
arm pad. Align elbows with the machine’s pivot. Check the weight stack to ensure appropriate resistance.
Position body with chest up and shoulders back. Lean slightly forward to increase stability. Grip handles
firmly.
Movement: With a controlled motion, curl the handles up until the arms are fully flexed. Return to the start position
while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.
Triceps Extension
Muscles Used: Triceps
Setup: Adjust the handles to the up position. Adjust the seat height so the backs of the arms rest fully on the arm
pad. Align elbows with the machine’s pivot. Check the weight stack to ensure appropriate resistance.
Position feet under the foot supports for stability. Position body with hips in contact with the lower back
pad. Lean forward from hips, while keeping the back straight. Grip handles firmly.
Movement: With a controlled motion, extend the handles out until the arms are fully extended. Return to the start
position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body
positioning.
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